If you’ve ever wanted to get 'toned' or see more muscle definition, you’re not alone. The journey to that look usually involves two key things: losing body fat and building a little muscle.
So, does weight training help you tick both boxes? Absolutely, yes!
While a 30-minute cardio session—like running or cycling—will burn more calories during the session itself, weight training offers a massive, long-term advantage when it comes to shifting body fat.
To put the numbers in perspective, an online calculator estimates that a 82 kg person might burn about 410 calories during 30 minutes of moderate-intensity cycling, compared to about 246 calories during 30 minutes of vigorous weight training.
So yes, conditioning is vital for burning calories while you're moving! But here are the two big reasons why weight training is your secret weapon for a lower body fat percentage.
Think of your muscle as expensive real estate. It costs a lot of energy to maintain, even when you're just sitting on the couch!
Fat, on the other hand, is pretty cheap to keep around. By adding muscle to your frame, you effectively give your metabolism a serious boost. This is called your resting metabolism, and it means you burn more calories simply by being alive.
It might not sound like much, but it adds up quickly. Research suggests that 4.5 kg of muscle uses up about 50 calories per day without any training, while 4.5 kg of fat only uses around 20 calories. If two people weigh the same, but one has 13.5 kg more muscle than the other, they’ll burn 90 more calories every single day without lifting a finger.
That's a huge deal for long-term fat loss! Plus, resistance training is crucial because if you drop weight without lifting, there's a real risk you'll lose muscle right along with the fat—and nobody wants to lose hard-earned muscle.
This is one of the coolest benefits! When you train with weights at high intensity, your body doesn't just burn calories during the workout. Your body continues to burn calories well after you finish, simply because it’s working hard to recover and repair from the training stress.
You might hear a coach use the term 'EPOC' (Excess Post-exercise Oxygen Consumption). In simple terms, your metabolism stays elevated as your body recovers. This recovery process can burn extra calories for anywhere from 16 to 38 hours post-session, and sometimes even longer!
So, that gym session is an investment that keeps paying dividends for a day or two afterward.
Weight training is clearly a powerful tool for reducing body fat percentage, mainly by building muscle to boost your metabolism and creating an after-burn effect (EPOC) that continues to torch calories post-workout.
However, to unlock these benefits safely and effectively, you need proper instruction. Lifting weights incorrectly can lead to injuries, and if you're not training with the right intensity and structure, you won't get the desired metabolic effect. This is why safe and effective training instruction is non-negotiable.
If you're new to fitness or want to join a program like ours—which uses constantly varied, high-intensity functional movements—jumping straight in can be overwhelming.
That’s where our On-Ramp program comes in. It's a series of foundational sessions designed to teach you all the basic movements, proper technique, and how to scale workouts to your current ability level.
Think of On-Ramp as your personal training wheels!
Here are just a few benefits of completing On-Ramp:
Figuring out the perfect plan for fat loss is a puzzle, but our coaches are here to help you put the pieces together. We'll work with you to design a program that blends weight training and conditioning, monitors your results, and keeps you moving toward your goals.
Rest assured, a plan that includes resistance training is a non-negotiable piece of the puzzle!
Ready to learn the right way to lift and give your metabolism a serious upgrade?
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